Tucson CrossFit Class

Fitness Class	Performance Class
Every 3 Minutes for 15 Minutes	Every 2 Minutes for 8 Minutes
Bench Press 60%/5, 70%/4, 80%/3, 85%/2, 90%/1	Muscle Snatch 55-60/2×4
16 Elevated Back Lunges	Every 2 Minutes for 8 Minutes
Chinese Plank Hold for 40 Seconds	Power Snatch 70/ 2×4
	Every 2 Minutes for 10 Minutes
21-15-9	Snatch 65/2, 70/2, 75/2, 80%/2×3
Bent Over Rows 44/30kg
Thrusters 44/30kg	Back Squat 60%/5, 70%/4, 80%/3, 85%/2, 90%/1×2
Burpees over the Bar
	21-15-9
	Chest to Bar
	Thrusters 52/35kg
	Burpees

Extra: This is ideally done separate from the rest of the training	Extra: This is ideally done separate from the rest of the training
Jog 400 meters	Jog 800 meters
Then run 4x 400 meters with 2 minute’s rest in between	Then run 4x 800 meters with 2 minute’s rest in between
Then jog 400 meters	Then jog 800 meters

Tucson CrossFit Class 1/11/15